Standing Hip Controlled Articular Rotation

Instructions

1. Hold onto a wall, barre, or sturdy surface for balance if needed.

2. Shift your weight onto one leg and keep that standing knee soft.

3. Keep your chest lifted, your core lightly engaged, and your pelvis as level as possible.

4. Lift the other knee up in front of you toward your chest.

5. Move the knee out to the side while keeping it lifted.

6. Rotate through the hip and begin sweeping the leg behind you.

7. Keep the movement slow and controlled as the leg moves through the full circle.

8. Bring the leg back down to the starting position.

9. Complete the prescribed number of circles in one direction.

10. Then reverse the motion and perform the circle in the opposite direction.

11. Repeat on the other side.

Common Compensations

• Do not lean your torso excessively to help move the leg.

• Do not let the standing knee cave inward.

• Do not rotate your pelvis or low back to make the circle bigger.

• Do not rush through the movement.

• Do not make the circle larger than you can control.

• Do not let the moving leg swing with momentum.

Extra Info

• You should feel this mostly in the hip flexors, glutes, and deep hip rotators of the moving leg.

• You may also feel the standing leg and core working to help you stay balanced.

• The goal is to move from the hip joint while keeping the rest of the body as still as possible.

• Smaller circles with better control are usually better than larger circles with compensation.

• You should not feel sharp pain, pinching, or numbness in the hip, low back, or standing leg.